To run, or not to run...that is the question

By: Jeff

Let me begin this post with admitting I am not fond of cardiovascular training. I am a weight lifter who utilizes my experience to get my cardiovascular training in the weight room by circuit training and minimizing breaks to increase my heart rate and get my body into calorie-burning mode. The thought of running just to run is enough to make me shudder.

Nonetheless, don't let my personal opinions on running sway you from enjoying a run to improve your health. However, I was asked the other day by a friend, "Is running okay? Is it good for you?", and the answer to that question is more complex than one may think.

Recent studies have shown excessive running (i.e - marathoners who don't allow their bodies to rest after running the 26+ mile race) can experience damage to their heart and other vital organs, but these people are rare in terms of the entire population who thinks of running as their primary exercise.

Running has it's place in your workout plan, but be sure to play it smart. Unless you are training for anything over a 5k race, you should be focused more on your heart rate than your distance. Forget about how far you ran, as well as how fast your ran that distance unless you are training for a race. Instead, take the focus on distance and time and put it towards effort and exertion.

Sprinting has been proven to be more effective in terms of burning calories and spiking heart rate than long distance running. Think back to primitive man (or woman) and what they had to accomplish on a daily basis. Walking to find food, and sprinting like hell to catch prey or also run away from predators.

The same can be true to your training today. If you don't have time to run for hours, sprint training is your ticket to spark your fat loss and increasing your metabolism. Here is a workout to try next time you hit the trail, and I guarantee you find it to be just as challenging as the classic distance run.

After an active warm up, jog for 5 minutes. At the 5 minute mark, sprint for 30 seconds. Trust me, those 30 seconds will be longer than you think. For those 30 seconds you sprint as fast as you can completely letting yourself loose. After the 30 seconds have expired, go back to a jog for 5 minutes. Repeat this process for 5 circuits. You will be jogging for 25 minutes, and sprinting for 2.5 minutes. A quality cardiovascular workout under 30 minutes.

If you feel the need to walk at any time, walk. Work yourself up to jogging and sprinting, but remember the sprinting is the most important part of the workout. So, as I told our friend, running is fine, but make sure it suits you and your fitness goals.

Happy Running!

Fitness Friday: The Ultimate Upper Body Challenge

By: Jeff

You've all heard the meat heads in the gym ask the age-old question, "How much do you bench?" The bench press has been thought to be the ultimate test of upper body strength for years, but it is time for that trend to change.

If the bench press isn't the ultimate test of upper body strength, then what is? The answer: The Pull Up.

Being able to take your entire body weight from a hanging position and pulling it up over a bar is by far a better test of upper body strength than push ups or the bench press. The bench press has it's validity in this discussion, but to do multiple pull ups and do them well shows a higher level of strength and fitness than hitting the bench press.

So, the challenge is, can you do a pull up? If you can't, it is time to start setting your goals higher. As we enter the month of February challenge yourself to do one pull up by the end of the month. If you can do pull ups, see if you can do 20 in a row, and once you do that it is time to start the weighted pull ups to keep challenging yourself.

For the beginners, try these exercises to get yourself ready to reach your goal and complete the pull up challenge:

Lat Pull Down (Wide Grip): 3 x 20
Flexed Arm Hang (Jump and hang on the bar keeping your chin over for as long as you can): 3 x's
Single Arm DB Row: 3 x 20
If your gym has this machine:
Assisted Pull Up: 3 x 15

Do this 3 days a week on top of your previous training regimen, while always trying at least once a week to see your progress towards defeating the pull up and defeating the challenge.

Good Luck and Happy Pull Ups!

The ONE thing you can do to drop pounds, without lifting a weight

By: Jeff

Often times people ask me what they can do to help lose some weight, but they aren't into exercise. Obviously, the correct response is to eat healthy and exercise, but if that doesn't appeal to everyone right away, the first step is simple, yet challenging.

Drink Water.

Throw away the Gatorade, the flavored water, the iced teas, the sodas, the Vitamin Water...all of it. Those drinks are filled with gimmicks, dyes and sugars which can sabotage your plans to become a happy and healthier person.

You might be thinking, "How much weight could I lose if I stopped drinking drinks filled with sugar?" More than you think, it all depends on how much you drink.

There are 230 calories in one can of regular Coca-Cola. On top of those calories are 56 grams of sugar. You read that correctly...56 grams of sugar. There are people who drink multiple cans a day. Do the math of how much sugar and empty calories you are putting in your body. Take that away by drinking water, and you will see weight loss.

The human body could lose 2-5 pounds a month by doing nothing but removing sugar-laced beverages from their diet. I realize that isn't a massive amount of weight dropping off your body, but it is weight lost without any other diet changes or exercise. Combine this change with dietary changes and even the smallest amount of exercise and you will see that 2-5 easily turn to 5-10 pounds a month.

Some people detest water. They call it bland or dull, but it is all your body needs. The human body is made up of about 60% water, and when you don't replenish your body it becomes dehydrated. People should attempt to drink 3 liters of water a day. That may seem staggering, but not difficult if the water is always on hand in a refillable bottle.

If you are a person who tends to lean towards the 'diet' beverages without any calories or sugar, think to yourself, "How are they making this sweet without sugar?" The answer is artificial sweetners which are horrible for the human body. What once seemed like a genius idea has turned into a system of adding things to your food and beverages which will do nothing but kill your fitness goals.

When all is said and done, don't fall for the gimmicks of electrolytes stores needing replenished and realize all the human body needs is water. So, ditch the sugar drinks and grab a glass of water!

Enjoy!

Fitness Friday: See Big Gains With This Total Body Workout

By: Jeff

It's Friday, which means it is time for your weekly Fitness Friday article here at the blog. Today I give you a total body workout I actually did this morning which is guaranteed to give you gains you've been missing in the weight room as well as spark some growth. Give it a try!

Incline Dumbell Bench Press: 12, 10, 8 (Increase weight every set)
Decline Push-Ups: 3 x 10
Rope Triceps Extensions: 3 x 10
Dumbbell Triceps Kickbacks: 3 x 10

Pull Ups (Weighted for Advanced): 3 x 10
One-Arm Dumbbell Row: 12, 10, 8 (Increase weight every set)
Barbell Biceps Curls: 3 x 10
Dumbbell Concentration Curls: 3 x 10

Leg Press: 12, 10, 8 (Increase weight every set)
Weighted Walking Lunges: 20 steps
Seated Calf Raise: 3 x 10
Standing Calf Raise: 3 x 10

Each set of 4 exercises should be done in a circuit setting. Do a set of incline bench press followed immediately by push ups then rope extensions and kickbacks. All without a break. Try and do all 3 sets without a break, but do as much as you can with as little rest as possible. Once you finish a complete 3-set circuit, move onto the next circuit.

This workout is difficult, but will force you to push yourself to the max, and you will then see the benefits of your hard work and dedication!

Happy Friday and Happy Training!

Take Steps to Sustainability

By: Jeff

Sustainability: how biological systems remain diverse and productive. Long-lived and healthy wetlands and forests are examples of sustainable biological systems. In more general terms, sustainability is the endurance of systems and processes.

When I asked Nicole if she could somehow simply define sustainability she came up with a great response: "Leaving the environment a better place for later generations." Couldn't put it much simpler if you ask me, but you might be reading his wondering what you could do personally to take those necessary steps to living a more sustainable lifestyle.

Try these beginner steps of sustainability to help the environment endure for those generations to come:

- Recycle - This might sound as basic as possible considering the act of recycling has been around for over 20 years in most residential cities, but shockingly many people still don't recycle. In 2015 recycling has never been easier as most companies offer co-mingled recycling (you don't to sort paper products from plastics, etc.) as well as the recycling of any number of plastics. All you have to do is find the recycling logo and you can recycle that object. Some places (like my hometown of Wheeling, WV) are still very much in the stone age in terms of recycling and only collect clear glass, aluminum and paper. Go online and find a recycling center near you and take your plastics and other glass products there to help those materials be re-used and not end up in our local landfills.

- Garden - Sick of the rising costs at the grocery store? Me too. What can you do about? Grow some of your own food. Whether this is a deck garden with nothing but tomato plants, or a more diverse garden which produces peppers, squashes, carrots, lettuce and an assortment of other vegetables that will not only help reduce your carbon footprint from food traveling to the grocery store, but will help you make strides in your health by eating foods naturally grown in your own back yard.

- Compost - Once you start your garden, you will realize there is a lot which goes into that process. You need to buy compost to add to the soil, as well as other nutrients to ensure your crops are the best they can be. Why pay the money for compost when all you have to do is simply let your trash take care of it. Buy a simple compost bin at your local hardware store (they aren't that expensive) and set it up somewhere you can easily access it throughout the year. Add some dirt at the bottom (along with some earth worms if you can find them) and let the composting begin. Any vegetable and fruit scraps you have can go directly into the compost bin to help fuel the soil with nutrients. This will not only help your garden but will also cut down on how much trash you collect on a weekly basis.

- Conserve Water - People (myself included) take water for granted. Everyone should do their part to conserve water as best as possible. Whether that is cleaning your dishes by hand and letting them air dry rather than using the dishwasher, or simply turning the water on in the tub as it fills rather than waiting till the water turns warm to start to fill the tub. All are small things which can go a long way to conserve water and help the environment.

Try these beginner steps to sustainability and be happy knowing your baby steps are helping to sustain our environment for future generations!

Fitness Friday: NEW Body Weight workout

By: Jeff

It's Friday, which means it is time for another Fitness Friday article. Today's article is simple, but certainly not easy. Below is a body weight workout which can test the meddle of even the most experienced fitness gurus you know.

Start the weekend off right with this total body workout which requires nothing but your own body weight.

Push Ups - To Failure
Walking Lunges - 20
Burpees - 10
Squat Jumps - 25
Planks - To Failure

Complete all 5 exercises without rest. Once you've done that you have completed 1 round of exercises. See if you can do 3 rounds to start, and as you get more experienced you can try and achieve 5 rounds. This workout is quick, efficient and will provide results.

I do workouts like these on the days I don't go to the gym for a training session and they are great for getting your heart rate up, putting your body into calorie burning mode and a great change of pace to see even more results!

Happy Friday!

5 ways to break out of your Fitness Funk

By Jeff:

There are occasions when even the seasoned veteran, in terms of exercise, goes into a funk. Your weight training gains might come to a halt, your mile time might stall or get worse and your overall energy level might just be lower than normal.

When this happens, what can you do to kick the funk you are in and get back on track? Here are 5 easy steps you can take to ensure you get back on the horse and back into your workout groove.

1. Rest - The majority of people who experience some type of exercise fatigue are the people who often times need to simply take a break. The human body is an amazing machine, but even the most sophisticated machine needs to be shut down from time to time. Try and get at least 8 hours of sleep a night and avoid over-training by giving yourself a day off in between intense training sessions.

2. Mix It Up - Often times when weight lifters see their bench press progress plateau, they get flustered and angry. The solution is typically very simple...stop doing the same thing over and over again. If you are obsessed with the bench press, try changing your grip. Close grip can stimulate different muscles throughout the upper body and could spark new growth and gains. Abandon the bench and try chest flies and push ups rather than the same routine repeatedly. Don't be afraid to take pride out of the equation and research some new training styles and workouts. It could be just the thing to ignite some new progress in your training.

3. Nutritional Back-Up - When a lack of energy is the cause of your struggles in the gym, you can point to your nutrition as the reason why. Be sure you give your body the proper fuel for your metabolic engine before hitting the gym, or the trail. About an hour before exercise you should digest some carbohydrates as well as protein to give your body something tangible to utilize to get you through your workout. Something like a banana and string cheese, or an apple and a hard boiled egg will be just the ticket to giving you the energy you need get through your next training session.

4. Grab a Partner - Working out with someone will always intensify your workouts. Whether it is the competition of who can run faster and lift more, or the reliability of someone being there helping you along the way. Be sure you choose a workout partner wisely. You want someone with similar workout goals in mind, but also someone who is focused on training and not talking. Nothing can be worse for fitness gains than someone who would rather talk than train.

5. Change of Scenery - The human body can be habitual and lazy. It gets accustomed to the same exercises, workouts and even the time of day you train. Throwing your body off is always a good thing to do. If you train every Monday, Wednesday and Friday at 4:00 p.m., try changing it up a bit. Maybe train Tuesday, Thursday and Saturday but train in the morning for a few weeks. Take it another step further and go out of the gym for some outdoor workouts. Find some steps, do some springs, pull ups in a tree and push ups anywhere can make for a great total body workout that won't cost you a dime, but could kick start your gains.

Happy Training!